A lokacin lokacin dumi da sanyi, raguwa ta dabi'a tana faruwa. Makamashi bai isa ba, sau da yawa har zuwa lokacin abincin rana, koyaushe kuna son yin barci, kuna jin damuwa, babu isasshen ikon kawo ƙarshen abubuwa. Dalilin wannan yanayin shine rashin bitamin. Yadda za a canza halin da ake ciki kuma ku ba jikin ku haɓaka na vivacity? Mayar da hankali ga samfuran masu zuwa.
Brown shinkafa
Wannan nau'in shinkafa ya ƙunshi matsakaicin adadin magnesium, wanda ke da alhakin daidaito da kuzarin dukkan jiki. Wannan babban jita-jita ce don abincin rana lokacin da kuke ƙarewa da kuzari da safe.
Kifin teku
Kifin teku ya ƙunshi mai yawa omega-3 fatty acids da bitamin D, waɗanda ke inganta yanayi, jin daɗi, haɓaka rigakafi da haɓaka bayyanar sabon kuzari. Gasa ko tururi - zai riƙe iyakar abubuwan da ke da amfani.
qwai
Qwai ba wai sunadaran gina jiki ne kawai ba, har ma da adadi mai yawa na amino acid wanda ɗan adam ke sha. Amino acid ne ke da alhakin dawo da tsoka, wanda ke nufin za ku ji daɗi.
alayyafo
Alayyahu ya ƙunshi ƙarfe da yawa, kuma yana da alhakin sarrafa kuzarin jiki. Don ingantacciyar ƙwayar ƙarfe, ƙara ruwan 'ya'yan itace lemun tsami a cikin abincin alayyafo.
Alayyahu yana yin salads masu daɗi kuma yana yin santsi mai lafiya sosai.
ayaba
Ayaba yana da yawan adadin kuzari, don haka zai samar da isasshen kuzari. Ayaba tushen pectin, beta-carotene, bitamin, magnesium, calcium, iron, sodium, phosphorus, fructose, da fiber. Duk wannan ya sa wannan 'ya'yan itace ya zama bam ɗin makamashi na gaske.
Amai
Zuma na kunshe da abubuwa masu amfani da yawa don bunkasa garkuwar jiki. Wannan duka kewayon bitamin, da magnesium, jan ƙarfe da potassium, wajibi ne don sabuntawa da kiyaye ƙarfi.
Yogurt
Ana kuma samun Calcium da magnesium a cikin yoghurt, kuma suna taimakawa jiki samun saurin murmurewa daga rashin ƙarfi. Vitamins na rukunin B, wanda yogurt ke da wadata a ciki, yana inganta aikin kwakwalwa da inganta yanayi.
oranges
'Ya'yan itacen Citrus har yanzu suna aiki kafin bayyanar 'ya'yan itacen yanayi na farko. Lemu sune tushen potassium, folate da bitamin C.
Suna taimakawa tsaftace jini, sautin jiki duka, suna ba shi kuzari da makamashi, inganta ci.
Za mu tunatar, a baya mun gaya cewa yana da kyau a ci a cikin fall, don kada ku sami nauyi, kuma ya rubuta game da abin da abinci ke lalata yanayin mu.
Zama lafiya!